Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes (Steady movement through the following):
1:00 Cardio (your choice)
30 Single Unders
20 Plate Hops
10 Russian Kettlebell Swings (moderate/heavy)
10 Seated Dumbbell Z Press (moderate) (each side)
4. Workout Prep
1 Set: (at workout pace)
20 Double Unders (each)
3 Parallette Handstand Push Ups (at workout deficit) (each)
2 Sandbag Cleans (at workout weight) (each)
OG (class and compete)
Metcon (Time)
Partner Workout:
150 Double Unders (complete at the same time)
30 Strict Handstand Push Ups (split)
30 Power Cleans (205/135) (split)
30 Strict Handstand Push Ups (split)
150 Double Unders (complete at the same time)
strategy
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a fun partner workout to perfect your communication and work:rest intensity and conditioning.
WORKOUT STRATEGY & FLOW
Double Unders: This is a higher rep range to work through. Stay calm and relaxed with loose shoulders and a fast wrist. Light on the feet and breathe while trying to stay as big of sets as you can manage. Sometimes it’s better to ride the wave to the end then to break and try to regain control.
Power cleans: Move FAST here and try to keep pace with your partner to move through 10+ a minute if you are both proficient at these! This is all about hip explosion and a good pull from the ground.
Srict Handstand push ups: This should ideally be in 1-2 sets per partner throughout. Use a BIG kip to save your shoulders as long as possible
Metcon (No Measure)
10-10-8-8 Bulgarian Split squat (each side) (build to challenging weight for each set)
4×10 single leg single Dumbbell (Or Kettlbel) RDL (moderate/heavy) (each side)
3×12 Cossack squats (bodyweight to light plate) (each side)
Session 2
Metcon (5 Rounds for time)
5 sets
15/12 Calorie Ski
50’ Handstand Walk (with double obstacle)
10 Bar Muscle Ups
15/12 Calorie Ski
5/4 Rope Climbs
50’ Handstand Walk (with double obstacle)
15/12 Calorie Ski
-Rest 1:1 b/t sets-
strategy
TARGET SCORE
Target Time each set: 6-7 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
Stimulus are high intensity interval sets. There are lower to moderate reps requirements on all movements to keep stimulus and 1:1 work/rest means you can push the pace on each set.
WORKOUT STRATEGY & FLOW
Ski: The ski is there to get the shoulders burning right away and heart rate high.. Approach aggressively while not selling out. Think moderate/fast to fast pace (around 80-85% effort) and roll the shoulders out on the ascent up while using total body in the pull. Good goal should be sub 45 seconds.
Bar Muscle Ups: The rep range here should allow you to complete them in 1, at the most 2 sets. The point is to keep intensity up across movements. The 10 reps here are a great opportunity to work on hitting 5-10 at a time without any pauses at the top and making every rep look the same. NO chicken winging today!!!
Rope Climbs: The Goal should be 2-3 pulls and look to rest 6-12 seconds between reps. Jump high and utilize the legs as much as possible to get back to the ski fresher and faster.
Handstand Walk: Only use obstacles if you are proficient at the movement. This workout is designed to break the shoulders down and make the course much more difficult. When you reach this station take an extra few seconds and let your shoulders relax before kicking up. Scale down to one rep over the obstacle, or distance to maintain stimulus.
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